Fall in Vermont is all about color. As we get ready for National Breast Cancer Awareness Month, beginning October 1, we are moving our thoughts and celebration of color to the plate. Eating by color can be a fun thing to think about. Something of an artist paint pallet for those epicurean minded folks. But beyond creating an eye catching plate, eating by color can be an asset to your health. Evidence shows that the colorful phytonutrients found in many vegetables and fruits showgreat health promoting benefits including cancer fighting properties. You can think of these as your breast cancer super foods. Superfoods are rich in nutrients particularly vitamins, minerals, essential fatty acids and phytochemicals. You want to work to add these diverse colorful superfoods into your diet at every meal. That means eating ALL the shades of the rainbow as each unique color harvests an equally distinctive array of benefits. Here is a little overview of what each color has to offer to the state of your plate and thus the state of your health:

Shades of Red…the deeper the better

These amazing fruits and vegetables are packed with lycopene, an antioxidant that gives them their red pigment. Lycopene is a carotenoid that is known to have an inhibiting effect on breast cancer cells.

Shades of Orange: Carrots, Apricot, Sweet Potatoes, and Pumpkin

Beta-Carotene is highly abundant in these nourishing foods such as pumpkin and sweet potatoes. Good news just in time for Halloween and Thanksgiving! Studies show these Fall favorites have a protective effect against lobular breast cancer.

Shades of Yellow:

Welcome the earthy spice Turmeric to boosts your body’s wellbeing with the power of three--acting as a known anti-inflammatory, antioxidant and antitumoral.

Shades of Green:

Green cruciferous greens have loads of potassium, folic acid, and Vitamin E. They also have one thing in common, benzyl isothiocyanate; a known suppressor of breast cancer cells.

Shades of Blue:

These foods, rich in anthocyanin, are known repressors of mammary tumorigenesis and high in vitamin C and fiber. This includes the obvious blueberries but also things like forbidden rice and blueberries.

Using the colors of foods to bolster health and keep breast cancer at bay is not only fun but deliciously powerful. Help keep the whole family healthy using one of our superfoods for breast cancer recipes at your next family dinner. Here is one of my favorites for color and yum.

Pomegranate and Chia Yogurt Parfait

2 tablespoons Chia Seeds

½cup Pomegranate Juice

2 cups Greek yogurt

2 tablespoons Orange Blossom Honey

4 each Mint leaves

1.In a small bowl combine the chia seed and the pomegranate juice. Mix well to combine and let sit at room temperature for several hours, until the chia seeds have become gelatinous and have thickened the liquid. Alternatively you can gently heat the chia and juice until the chia seeds become gelatinous and begin to thicken the juice; at which point you would remove from the heat and cool to room temperature before placing in the refrigerator to fully cool.

2.While the juice is thickening combine the yogurt and honey in a large mixing bowl and whisk vigorously until the yogurt is smooth and the honey is fully incorporated. Place the mixture in the refrigerator to fully cool.

3.Once both parfait elements are ready begin to layer parfait glasses with a layer of pomegranate juice,

then yogurt, then pomegranate juice and then yogurt. End all layers with a swirled presentation of both mixtures. Top with fresh mint and drizzle of fresh honey (optional) and serve.

To learn more about the relationship between breast cancer and superfoods be sure to get a copy of Breast Cancer Superfoods.

Did you know the pungent smell of garlic is the essence of all its incredibly powerful cancer fighting properties?

Many of you may instinctively write off garlic for its excruciatingly intolerable aroma.

Yet it’s the very nature of its garlicky smell that hold some of the most remarkable anti-inflammatory, anti-oxidative, antiseptic, natural antibiotic, and most importantly cancer preventing and inhibiting properties!

In order to maximize the unbeatable benefits of garlic, 2 to 5 milligrams are recommended a day--1 clove equivalent to 1 milligram. [4] However, fresh, chopped or squeezed garlic is essential.

Not only that but letting it sit for at least 15 minutes after they have been crushed releases a special enzyme that produces some amazing anti-cancer compounds! [5]

These special compounds have numerous remarkable functions including;

Inhibiting & Blocking Cancer-Causing Substances

Garlic has been shown to be an effective inhibitor of cancer-causing substances. [3]

Though certain foods DO show cancer-fighting properties, eating colorful fruits and vegetables will not guarantee elimination of the diagnosis of cancer completely.

However, many studies correlate that individuals who eat more meals rich in fruits and vegetables and less in animal-fats and highly processed foods have a LOWER RISK of cancer.

So who wouldn’t want to add natural cancer inhibitors to their diet anyways? I mean if they’re benefiting you in the long run, what’s there to lose?

Doctor T Colin Campbell explains that the most effective strategy for cancer prevention is not to eliminate or single out one particular nutrient in your diet, but to consume a diet packed with whole foods of plant-based origins. [1]

That’s right, VARIETY.

We don’t want to work on just cutting out fatty foods and processed sugars; we want to emphasize the addition of diverse superfoods into your diet.

That means eating ALL the shades of the rainbow; each unique color harvests an equally distinctive array of benefits. Here are a few that are known to avert breast cancer cells and can be easily added into your diet in a smoothie, salad, or as a snack!

Shades of Red: Tomatoes, Watermelon, and Grapefruit

These amazing fruits and vegetables are packed with lycopene, an antioxidant that gives them their red pigment. Lycopene is a carotenoid that is known to have an inhibiting effect on breast cancer cells. [2]

Shades of Orange: Carrots, Apricot, Sweet Potatoes, and Pumpkin

Beta-Carotene is highly abundant in these nourishing foods, which studies show to have a protective effect against lobular breast cancer. [3]

Shades of Yellow: Turmeric

This magical spice boosts your body’s wellbeing with the power of three--acting as a known anti-inflammatory, antioxidant and antitumoral. [4]

Antioxidants are chemicals that demonstrate the ability to provide electrons and neutralize free radicals that mess with cell structure and cause oxidative stress. This havoc is linked to many severe diseases such including cancer. [1)

Pomegranates are known to be one of the most effective antioxidants in the world, uniquely containing a high concentration of punicalagin, an phytonutrient which fights off harmful free radicals.

Not only do pomegranates protect your bodies’ cells from damage, these nutrient dense fruits hold numerous other health boosting benefits as well. Such as:

Flavonols are another antioxidant found in pomegranates that protect cartilage from destructive enzymes that contributes to inflammation of the joints and diseases such as osteoarthritis. [2]

Immunity Enhancement

Pomegranates have also been shown to have intrinsic abilities to improve immune mechanisms such as the phagocyte activity of white blood cells. [3]

Anti-Cancer Effects

Studies, primarily on breast and prostate cancer cells, have shown pomegranate juice is a huge inhibitor of carcinogenic factors. Including a lower reproduction rate of cancer cells and decreased blood supply to tumors. [2]

Now you may be wondering, how the heck are you suppose to eat one of these things?

Seeding pomegrantes is a tad bit complicated. Here’s a trick that will remove the frustration and let you get right to the good stuff.

Pomegranates seeds are great plain, but their even better in dressings, salads, and smoothies. You can discover all kinds of ways to utilize the glistening beauty and mystical powers of these red gems to adorn every meal!

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Sources

Breene, Sophia. 'What Are Antioxidants (And How Do They Work)?'. Greatest, 2015. Web.